12 Simple Winter Self-Care Tips to Help with Seasonal Blues

Some people love the four seasons, winter included. Others, like me, sink into seasonal lows coinciding with the drop in temperature and fewer daylight hours – calling for a major need for winter self-care tips. Not only do my joints begin to hurt due to Lupus, the frigid mornings and shorter, darker days really put a damper on my mood and contribute to causing seasonal affective disorder (coined “the winter blues”). 

To help survive the winter blues with as much peace of mind as possible, there are several winter self-care tips I try to remember in order to stay well. Here are 12 ideas to add to your winter wellness plan.

Seasonal Affective Disorder (SAD) is a type of depression that commonly occurs during months with less sunlight, and usually includes symptoms like social withdrawal, hopelessness, and fatigue. These symptoms are often persistent, occurring daily for weeks at a time.

Facts About SAD:

• Women are more likely to develop SAD than men
• SAD is more prevalent in locations farther from the equator
• SAD is more prevalent in families with a history of depression
• Younger people are higher at risk for developing SAD than older people

1. Prioritize Winter Skincare

While we should stay moisturized from head to toe year round, it is especially important to prioritize your skin health during the winter. Not only can dry, cracked skin creep up quickly during colder months, causing discomfort, the lack of a moisturizing routine is a missed opportunity for meditative self-care. 

Exfoliate dead winter skin during a soothing hot shower, moisturize while playing calming music, or deep condition your hair and escape into a book while it sets. Skincare can be just a healing as other types of meditation, and it’ll help you feel good about yourself.

2. Use Artificial Sunlight

I am a fan of the real thing (hello, sunshine) but we can’t always get what we want. For people who need a dose of light to help them feel energized, try sunlamps and artificial sunlight, like a happy light. I have one from Verilux.

Does light therapy cure seasonal affective disorder?

Experts say not exactly, but it can ease symptoms caused by SAD. If you are on medication or have health conditions that may be affected by UV light, please consult with your doctor first.

3. Spend Time in Nature

Trust me, I don’t want to be out in the cold either. But we all need fresh air to help keep our spirits high and the brain operating at its best. Whether it is standing at your doorway and breathing in the crisp air for a few minutes, or taking a walk to the supermarket, make sure you treat yourself with some fresh air for winter self-care.

If you need accountability, discuss your need to get outdoors with someone you trust and agree on signals for the times you need extra support but don’t know how to ask.

If you’re feeling adventurous, try these fun outdoor winter activities (don’t forget to wear appropriate winter clothes for comfort). Activities range from sledding to snowshoeing, visiting hot springs and more.

4. Get Into Aromatherapy

Scents can really affect the mood in a room! Not only does the glow of candlelight exude an aura of relaxation (personally, it reminds me of going to the spa which automatically puts me at ease), but essential oils/diffusers, massage oil, candles, and even toiletries can calm and uplift your spirit.

Here are some aromas recommended by Healthline to aid in soothing the blues. I personally don’t love floral scents so would choose sandalwood over say, rose. I also love my lavender pure-castile liquid soap from Dr. Bronner’s, and find soothing chamomile tea before bed is blissful on tough nights. 

Which are your favorites?

• jasmine
• sandalwood
• clary sage
• basil
• bergamot
• rose
• geranium
• lavender
• chamomile

5. Rearrange Your Room

I grew up in a household where we rearranged the entire apartment nearly every other season.

We would change furniture layouts, swap the dining area and living room, completely change the color palette of the home, and sometimes even change bedrooms altogether.

I carried that with me to dorm life and adulthood, and now use it as a self-care tool during winter. (Check out my minimalist ideas for travel themed home decor.) 

Here are ways you can rearrange your room for winter wellness:

• Place your work desk or reading nook by a window for maximum sunlight (one of my crucial survival tips for working remotely)
• Change the color of your bedding, pillows, curtains to be warm and comforting, or even festive (if that’s your thing)
• Get plush rugs to keep your feet warm in the wintry mornings
• Organize your chaos! Stacks of papers, mail, and to-do lists can add to the overwhelm so clean it up
• Add a comfortable sitting chair to your room to help you avoid laying in bed outside of sleeping hours

6. Shift Your Schedule

Not everyone is a morning person, but if you are able to adjust your schedule to the shifting daylight hours, you can avoid those gloomy late afternoons. 

Near the winter solstice, mornings are brighter (earlier sunrise). So I try my best to go to sleep earlier and wake up as close to sunrise as possible in order to make the most of the available sunshine.

Though this means starting my day earlier, it also means making the most of daylight and ending my day as it gets dark, preventing a disruption to the body’s circadian rhythm.

7. Play Tourist in Your City

Since I love traveling, one thing I love to do to distract me from depressing winter feelings is to play tourist wherever I am — even in my residing city (Philadelphia). 

I’ll choose a theme of activities (ie. best parks near me, store window decorations, scenic overlooks, date ideas, etc.) and get to work on researching and planning a small bucket list.

Having something to distract you (and something to look forward to doing) helps the days go by faster — getting you springtime relief sooner!

8. Stay Active

During this time most of us start to exercise less and increase energy consumption — to help us fluffen up for colder months (like calories in savory comfort food, yummm). But a symptom of SAD is also overeating, and when you’re “in it” it is hard to tell the difference between hunger and stress-induced/emotional eating.

While there is nothing wrong with winter weight gain, the reduction in exercise also means a decrease in released endorphins (which is useful in helping us reduce cortisol and adrenaline, stress hormones).

Keeping an exercise routine even during winter can help counteract stress hormones and fight seasonal depression. A short morning workout (20 minutes of cardio or yoga) consistently each morning is often more effective than an intense 90-minute workout only done once a week. 

9. Prepare for Holiday Feelings

Contrary to what Hallmark Television likes to imply, not everyone likes the holidays — nor do they all enjoy large gatherings. 

This time can be depressing for some, or socially and emotionally draining — and holiday travel can make it even more stressful! Paired with seasonal affective disorder, the holiday season can feel like a heavy weight that amplifies the negative feelings that accompany SAD.

If this is you, seek out a support system that understands you and your needs during this time (also maybe a therapist because not everyone can handle that heaviness).

Knowing you are not alone in this may be comforting in itself. Surrounding yourself with people who respect boundaries while still offering positivity can offer joy as well.

10. Take the Medicinal Route

There is little research to back the theory that supplements (such as Vitamin D tablets) can prevent or combat seasonal affective disorder. But some people swear by it, so if you are considering adding medication or supplements to your SAD treatment plan, definitely talk to your doctor about it.

According to the National Institutes of Health (US Department of Health and Human Services) “types of treatment that have been studied for SAD include medication (antidepressants), psychotherapy (such as cognitive behavioral therapy, CBT), […] and dietary supplements (such as vitamin D).”

You can read this NIH SAD report on whether they believe supplements are effective (spoiler alert, results are inconsistent and often anecdotal) and consult with your primary care physician or mental health professional to determine if this might be a solution for you.

11. Take a Vacation

With one or two exceptions, I have consistently escaped a chunk of winter since 2013 to help deal with winter blues. I’ve gone to tropical destinations, vibrant cities, remote treks, and more. These destinations were not always hot-weather getaways, but a simple change of scenery can drastically improve one’s mood. 

Here are some ideas on places to visit during winter:

1. Warm Winter Getaways in the USA to Escape the Cold
2. Adorable Mountain Towns That Might Help You Actually Enjoy Winter
3. Must-Visit Hot Springs in the USA
4. Beautiful Places to Hike Around the World (All Fitness Levels)
5. Amazing Places to Visit in Ecuador
6. Barbados Vacation Guide
7. 4 Days in Tulum, Mexico
8. Wine Tasting in Maipú, Argentina
9. Atacama, Chile: Visit the World’s Driest Desert
10. Romantic Things To Do in Aruba

12. Try Goal Setting for the New Year

One way I stay inspired is by looking ahead and setting goals. Since I work remotely and am essentially my own boss, goal setting is essential to my success.

During the winter I plan out my top annual goals, broken down by quarterly benchmarks. These goals can range from revenue goals to operations, administration, and content creation, or can map out personal financial and wellness goals for my future.

Knowing that you are actively taking steps to maintain your long-term wellbeing can provide feelings of security and safety, which can encourage feelings of optimism and hope.

What are your winter self care tips for easing seasonal depression symptoms?

I hope these winter self-care tips were useful and gave you some ideas on ways to relieve winter blues during such a gloomy season. 

Remember, I am no doctor and these suggestions are solely based on personal experience or cited expert advice. Any references or non-personal suggestions I included that relate to seasonal affective disorder tips or symptom treatments and prevention are from the following reputable sites:

• Harvard Health
• Healthline
• National Institutes of Health by the US Department of Health and Human Services
• MayoClinic
• Mental Health America
• Sleep Foundation

Let me know if any of the above winter self-care tips work for you – or if you have suggestions of your own.

xx, O.

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